Dumbbell Row for BJJ
The single-arm dumbbell row builds unilateral pulling strength that addresses muscle imbalances between sides. Supporting yourself on a bench removes lower back stress while allowing a full range of motion. This exercise is excellent for developing the asymmetric pulling power used in gi gripping.
✓ Step-by-Step Instructions
- 1 Place one knee and hand on a bench with the other foot on the floor for support.
- 2 Hold a dumbbell in the free hand with your arm hanging straight down.
- 3 Keep your back flat and parallel to the floor.
- 4 Pull the dumbbell to your hip by driving your elbow toward the ceiling.
- 5 Squeeze your shoulder blade toward your spine at the top.
- 6 Lower the weight under control to full arm extension.
- 7 Complete all reps on one side before switching.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops one-arm pulling strength for collar drags, arm drags, and maintaining dominant grips. The unilateral nature mimics the asymmetric pulling demands of breaking grips and controlling sleeves.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rotating the torso to cheat the weight up
- ⚠ Not getting full range of motion
- ⚠ Shrugging the shoulder instead of retracting the scapula
- ⚠ Using too heavy a weight
🔄 Variations
- → Chest-supported dumbbell row
- → Meadows row
- → Gorilla row
- → Kroc row
Track Your Dumbbell Row Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Dumbbell Row help my BJJ game? ▼
Develops one-arm pulling strength for collar drags, arm drags, and maintaining dominant grips. The unilateral nature mimics the asymmetric pulling demands of breaking grips and controlling sleeves.
What equipment do I need for the Dumbbell Row? ▼
You will need: dumbbell, bench. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Dumbbell Row? ▼
The Dumbbell Row is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.